WOD - 03/23/10

"Chuck Norris can do double-unders... without a jump rope."

Mobility: DeFranco's Agile 8.

Double-unders: 8 minutes

Ignore Buddy Lee's stupid headband and absurd jump rope skills and focus on what he's saying. It's all in the jump and the wrists. The body doesn't tense up during double-unders - it stays relaxed and in the same body position as singles. Relax, focus, and find your rhythm.

Power Snatch: 6x2

AMRAP in 10 minutes:
10 unbroken wall balls
10 unbroken double-unders

Stretch / Foam Roll / Lacrosse Ball

You cannot move onto the next movement or round until you complete your reps completely unbroken with no rest or pause; unless you're very competent in each movement, you WILL get frustrated - focus, relax, and get the work done... this is more mental than physical


  1. Billy "power bottom" Blanks or whatever seems like a douchebag. After all this, we better see some double unders in one of the WODs at regionals. I'm just sayin.

  2. For the record. I can do double unders without a jump rope. Does this make me badder ass than Chuck Norris? Probably not.

  3. 2 things:
    1) Obviously my form is textbook so this video holds nothing for me, and
    2) Ten bucks to anyone who wears Buddy's exact outfit to the gym tonight...American flag headband required.

  4. I will agree Buddy Lee is kinda douchey, especially how he peppers in his own accomplishments while explaining stuff. But, admittedly, I probably do that as well so fuck it.

    Note: You don't have to wear the headband so long as you wear these pants: http://plutoniumblond.files.wordpress.com/2006/09/rkd2.jpg

  5. I work in the mall that time forgot. That being said, I'll bet I can find an American flag headband. The gauntlet has been thrown.